In this episode, I'm taking you on a journey through your brain's anxiety pathway. As a psychotherapist specializing in anxiety treatment, I'll break down the science behind what happens when anxiety strikes and how different parts of your brain respond. You'll learn practical strategies to calm your anxious mind, including box breathing, the "name it to tame it" method, and the Rainbow Room exercise. I'll also share personal examples, including how I helped my daughter overcome camp anxiety. Whether you're dealing with chronic worry or panic attacks, this episode offers valuable insights and actionable tips to help you better understand and manage your anxiety. Are you a people pleaser? Find out with this quiz. Moonbird: Get more info: https://www.carinocounseling.com

Over-functioning in relationships is more common than you think. Many perfectionistic women struggle with it, leading to resentment. Overfunctioning means taking on excessive responsibilities to manage anxiety and control situations. I'm walking through what over-functioning looks like in marriages. I'll explore its origins, often rooted in childhood roles like being a caretaker. You'll learn to identify signs of over-functioning and how to make positive changes. This will help you find balance and reduce stress in your relationships. Struggle with people-pleasing? Find out why, and how to stop it. 3 ways I can help:

• ⁠⁠6 Signs Your Perfectionism is in the Way of Your Happiness⁠⁠
• ⁠⁠Reduce anxiety and stress while gaining control of your life⁠⁠.
• Therapy with me.

Leave a review on iTunes ⁠⁠here⁠⁠.

Deep breathing is underrated for managing anxiety and stress. It's one of the most effective, natural ways to calm your mind and body.

In this episode, I chat with Stephanie Broes, CEO of Moonbird. She shares her journey of using breathwork to conquer insomnia and explains why it's so impactful.

Learn the science behind breathwork and how to start your own practice today.

Discover how Moonbird can be a practical tool to bring peace and calm into your daily life.

Moonbird $20 off with code Justine20

Stephanie Broes is the CEO and co-founder of moonbird, a health tech start-up active in the well-being space.

Moonbird is the world's first handheld breath pacer and is all about making breathwork accessible to let people live healthier and happier lives. The product is used to decrease stress, manage anxiety and combat insomnia. Stefanie has a medical background, a PhD in pharmaceutical sciences, and a masters in IP and data protection law.

When she discovered the effectiveness of breathing exercises to tackle her own insomnia she submerged herself in the matter. Before starting moonbird there was no company translating scientific insights into attractive end products for consumers.

This is why moonbird exists - to make breathwork accessible, cool, and convenient.

https://www.instagram.com/moonbird.life/

If you like this podcast, you’ll probably also like The Nourished Era.

Chrissy Williams breaks down the why behind hormonal health to help you enter your own nourished era.

https://thenourishedera.buzzsprout.com/

3 ways I can help:

• ⁠Discover what kind of people pleaser you are⁠
• ⁠6 Signs Your Perfectionism is in the Way of Your Happiness⁠
• ⁠Reduce anxiety and stress while also gaining control in your life as a busy working mom⁠.

Leave a review on iTunes ⁠here⁠.

Thinking traps create more anxiety than necessary! Let's see how your thoughts influence anxiety, panic, and even depression. I'm sharing 12 common thinking traps that exacerbate anxiety.

In this episode, I break down how rigid thinking patterns can create undue stress. Understanding these traps is the first step to managing your anxiety.

Discover strategies to combat irrational thoughts and celebrate small wins. This episode will help you challenge core beliefs and adopt a flexible mindset. Learn to stay present and reduce anxiety by focusing on current gratitudes.

Check out the only podcast for work-life balance for busy moms: It's About Time

3 ways I can help:

• Discover what kind of people pleaser you are
• 6 Signs Your Perfectionism is in the Way of Your Happiness
• Reduce anxiety and stress while also gaining control in your life as a busy working mom.

Leave a review on iTunes here.

0:00 - Intro: 12 Thinking Traps That Create Anxiety 1:42 - Magnification and Catastrophizing 4:15 - Overgeneralizing and Fortune Telling 6:32 - Mind Reading and Emotional Reasoning 9:08 - Disqualifying the Positive & "Should" Statements 11:25 - All-or-Nothing Thinking 13:10 - Techniques to Challenge Anxious Thoughts

Our rage is rooted in unprocessed childhood trauma. I was never taught to process my emotions as a child. When triggered now, that old wounding reactivates. My body protects itself through rage, not realizing I'm an adult.

We have two categories of triggers - external (chaos, noise, lack of support) and internal (beliefs, fears, trauma). External triggers are unavoidable as parents. But building internal awareness reveals why the external affects us so deeply.

Through inner child work, we heal by naming emotions, visualizing our younger self, and uncovering root memories driving our triggers. Then we can reparent ourselves with self-compassion. Normalize the struggle - you're not alone. Act from your values, not just reactions.

Get more info: https://www.carinocounseling.com

0:00 What is Mom Rage?

4:16 Internal vs External Triggers

9:23 The Role of Childhood Trauma

14:39 Building Emotional Awareness

20:11 Normalizing the Struggle

25:37 Acting From Your Values

30:43 Letting Go of Control

36:15 Inner Child Reparenting

Guest Info:

Connect with Tina Hamilton on Instagram @healingparentcoach or her website ⁠here.⁠

Resources Mentioned:

Secrets of a Supermom

⁠Worry Workshop⁠

⁠Podcast Disclaimer

In this episode, I sit down with Amy Schoenthal, author of "The Setback Cycle," to discuss how major setbacks can unexpectedly lead to powerful breakthroughs for successful women. Drawing from her interviews with hundreds of leaders, Amy shares the four-stage framework from her book that helps individuals embrace pivotal moments and carve new paths forward.

This episode dives into:

• Amy's four phases for the "setback cycle" - establish, embrace, explore, emerge - and how this cycle aids growth through challenges.
• The crucial role of self-reflection, values, exploration, and crafting a personal mission during setbacks is to realign with your driving goals.
• Overcoming common pitfalls like rumination, blame, and rashly jumping into the next thing without careful planning.
• Developing mindset shifts and comfort with discomfort is needed to experience post-traumatic growth and redefine success.

Guest Info:

Connect with Amy on Instagram @amysho or her website here.

Resources Mentioned:

Stages of She Podcast

Worry Workshop

Podcast Disclaimer

In this episode, we delve into the lives of working mothers striving for that elusive “work-life balance”. Our special guest, Anna Dearmon Kornick, a time management coach, podcaster, wife, and mom, shares her personal journey from a high-pressure job on Capitol Hill to offering invaluable time management strategies she has developed along the way as a time management coach.

This episode dives into:

• The challenges of aligning your career with personal values
• The five essential routines every working mom needs for a better work-life balance.
• The importance of having habits and routines that support your desired life.
• Strategies for setting boundaries, managing distractions, continually reevaluating priorities, and evolving time management as circumstances change.

Guest Info:

Connect with Anna on Instagram @annadkornick or her website here.

Resources Mentioned:

Juniors Bedtime Lotion! Use code JUSTINE51432 for 10% off

What Type of People-Pleaser Are You Quiz?

Anxiety Coaching

Podcast Disclaimer

In this episode, we dive into the gender-based division of labor at home with Eve Rodsky, New York Times bestselling author of "Fair Play" and "Find Your Unicorn Space." We discuss the toxic myths and societal messages that have conditioned women to shoulder the majority of unpaid domestic and caregiving responsibilities and explore how reclaiming your time and enacting fair, mutually agreed upon boundaries can significantly improve your mental health and well-being.

This episode dives into:

• The toxic myths and societal messages have conditioned women to accept an unequal division of labor.
• How to effectively communicate with your partner and establish fair, mutually agreed upon boundaries and systems.
• The powerful "Fair Play" framework that will help you reclaim your time, energy, and sense of self.
• How regaining control of your domestic workload can significantly improve your mental health and wellbeing.

Guest Info:

Connect with Eve on Instagram @fairplaylife or her website here.

Resources Mentioned:

Anxiety Coaching

Moondbird- use code Justine20 for $20 off

The No BS Human Design Podcast

Podcast Disclaimer